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Coconut vs. Cherry — In-Depth Nutrition Comparison

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What are the differences between coconut and cherries?

  • Coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, and zinc, yet cherries are higher in vitamin A and vitamin C.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • The amount of saturated fat in cherries is lower.
  • The glycemic index of cherries is lower.

We used Nuts, coconut meat, raw and Cherries, sour, red, raw types in this article.

Infographic

Coconut vs Cherry infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Cherry
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Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +105.8%
Contains more IronIron +659.4%
Contains more CopperCopper +318.3%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +653.3%
Contains more ManganeseManganese +1239.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +14.3%
Contains less SodiumSodium -85%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Cherry
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Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more FolateFolate +225%
Contains more CholineCholine +98.4%
Contains more Vitamin CVitamin C +203%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +950%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Cherry DV% diff.
Saturated fat 29.698g 0.068g 135%
Manganese 1.5mg 0.112mg 60%
Fats 33.49g 0.3g 51%
Copper 0.435mg 0.104mg 37%
Fiber 9g 1.6g 30%
Iron 2.43mg 0.32mg 26%
Selenium 10.1µg 0µg 18%
Calories 354kcal 50kcal 15%
Phosphorus 113mg 15mg 14%
Zinc 1.1mg 0.1mg 9%
Vitamin A 0µg 64µg 7%
Vitamin C 3.3mg 10mg 7%
Folate 26µg 8µg 5%
Magnesium 32mg 9mg 5%
Protein 3.33g 1g 5%
Potassium 356mg 173mg 5%
Fructose 3.51g 4%
Vitamin B1 0.066mg 0.03mg 3%
Vitamin B5 0.3mg 0.143mg 3%
Monounsaturated fat 1.425g 0.082g 3%
Polyunsaturated fat 0.366g 0.09g 2%
Vitamin K 0.2µg 2.1µg 2%
Vitamin B2 0.02mg 0.04mg 2%
Sodium 20mg 3mg 1%
Choline 12.1mg 6.1mg 1%
Vitamin E 0.24mg 0.07mg 1%
Carbs 15.23g 12.18g 1%
Vitamin B6 0.054mg 0.044mg 1%
Vitamin B3 0.54mg 0.4mg 1%
Net carbs 6.23g 10.58g N/A
Calcium 14mg 16mg 0%
Sugar 6.23g 8.49g N/A
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Cherry
1
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more ProteinProtein +233%
Contains more FatsFats +11063.3%
Contains more CarbsCarbs +25%
Contains more OtherOther +146.2%
Contains more WaterWater +83.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Cherry
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28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Mono. FatMonounsaturated fat +1637.8%
Contains more Poly. FatPolyunsaturated fat +306.7%
Contains less Sat. FatSaturated fat -99.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.